Hormones shape everything — from our energy to our sleep, from our appetite to our mood. And in midlife, as hormone levels shift, many of us find that what we used to eat (and when) no longer works for us in the same way.
This isn’t just about metabolism. It’s about messaging. Hormones are chemical communicators, and what we consume has a powerful effect on the signals they send and receive.
This journal entry offers a simple, supportive hormone balancing diet plan, based on emerging science, nutritional insight, and lived experience from our community.
Why food is a hormone-balancing tool
The way we eat can either support or disrupt hormone production, balance, and clearance. Key systems affected include:
- Insulin, which regulates blood sugar and energy
- Cortisol, our primary stress hormone
- Oestrogen, which shifts significantly during perimenopause and menopause
- Thyroid hormones, which influence metabolism and temperature regulation
When we eat in a way that supports blood sugar stability, gut health, and inflammation reduction, we lay the groundwork for our hormones to find their way back into balance naturally.
The PFF approach: protein, fat and fibre at every meal
One of the simplest and most effective ways to balance hormones through nutrition is to build every meal using the PFF method, which stands for Protein, healthy Fat, and Fibre.
This approach helps us to:
- Stabilise blood glucose and insulin levels
- Reduce cortisol spikes
- Promote satiety and reduce cravings
- Feed the gut microbiome and assist oestrogen clearance
Examples of PFF ingredients:
- Protein: legumes, eggs, tofu, wild salmon, Greek yoghurt, organic poultry
- Fats: avocado, nuts and seeds, olive oil, oily fish, Ahiflower® oil
- Fibre: cruciferous vegetables, leafy greens, chia seeds, oats, lentils, berries
Foods to focus on
Cruciferous vegetables: Look to broccoli, kale, cauliflower, rocket - all delicious ways to gently support liver function and healthy oestrogen metabolism.
Magnesium-rich foods: Pumpkin seeds are a true powerhouse - as well as spinach and dark chocolate too — all nourish the adrenal glands and support mood regulation.
Fermented foods & prebiotics: Sauerkraut, kefir, kimchi are great - and a special mention has to go to the patented extract of the green kiwi, ACTAZIN® kiwi (as featured in GUT-INSTINCT). All feed beneficial gut bacteria, which influence hormone signalling.
Phytoestrogens: To be found in good quantities in flaxseed, legumes, nuts and seeds as well as plants and herbs like red clover, these plant-based ingredients mimic oestrogen’s effects in the body, offering gentle support when your natural levels begin to dip.
Omega-3 fats: Look to increase your intake of chia seeds, walnuts, oily fish, as well as our favourite plant-based source - Ahiflower® oil — essential for hormone production and inflammation reduction.
The Mediterranean connection: The Mediterranean-style diet — rich in vegetables, legumes, whole grains, healthy fats and lean protein — is backed by multiple studies for its benefits on insulin regulation, inflammation, and hormonal health. Specifically, A 2020 review in Nutrients found the Mediterranean diet was associated with improved insulin sensitivity and lower cortisol in midlife women. I always feel these dishes put a little sunshine on our plates too!
When to eat: rhythm matters: Increasingly, research is showing that it’s not just what we eat, but when we eat may matter more than we think too. Hormones like cortisol and insulin follow a daily rhythm, and our eating patterns can either support or disrupt that rhythm. Here’s what we are beginning to learn as we take a more scientific lens to food as medicine in the West:
- Skipping meals or eating erratically can spike cortisol and destabilise blood sugar.
- Front-loading nutrition — with more of our energy intake in the first half of the day — can align with natural hormone cycles.
- Gentle fasting can support weight regulation and cellular repair when practised consciously.
At MPowder, Dr Martins, our resident naturopath and science lead supports overnight fasting — but advises against more extreme approaches. Ending your last meal in the early evening and aiming for a 12–14 hour overnight fast allows for digestive rest without creating stress in the body. But most important of all is listening in. Nourish don’t punish. Stay curious and evaluate what delivers results for you. And to start you off on your journey of self discovery, below are a few simple plates that tick all the right boxes for us!
A sample day of hormone-friendly meals as part of a hormone balancing diet plan
Breakfast
Overnight oats with chia, flaxseed, berries and almond milk
(PFF: fibre, protein, healthy fats)
Lunch
Warm quinoa salad with lentils, kale, roast sweet potato, and tahini dressing
(PFF: plant-based protein, fibre, healthy fat)
Afternoon snack
Pumpkin seeds and a square of 85% dark chocolate
(Magnesium boost)
Dinner
Grilled trout with cauliflower mash, steamed broccoli and drizzle of Ahiflower® oil
(Protein, cruciferous veg, omega-rich fat)
In summary
The food on your plate has the power to calm your nervous system, support your metabolism, and communicate safety and stability to your hormones.
So start with small shifts. Build your meals around protein, fat and fibre - and conversation and connection too. Respect your body's rhythm. And choose nourishment over restriction, always.
Further Reading & Scientific Sources
Martínez-González, M.A., & Gea, A. (2020). Mediterranean diet and hormone-related health benefits. Nutrients. Link
Shah, R. et al. (2021). Magnesium in hormonal balance: a review. Frontiers in Endocrinology.
Kim, M.J. et al. (2015). Effect of isoflavone supplementation on menopausal symptoms. Menopause Journal.
Gagnon, C. et al. (2022). Circadian rhythms and meal timing in women’s health. Endocrine Reviews.
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